what's the maximum fat loss I should hope to expect on a weekly basis?

I would shoot for no more than 2lbs a week, but this also depends on how overweight you are and how long you have been training, if overweight and just beginning you can expect to lose more than that per week but should slow down to about 1-2 lbs a few weeks later..

I would shoot for no more than 2lbs a week, but this also depends on how overweight you are and how long you have been training, if overweight and just beginning you can expect to lose more than that per week but should slow down to about 1-2 lbs a few weeks later..

Originally Posted by Nitrox

IMO carbs are overrated in their involvement in body fat management.

First, except for 'recomping' (which is really slow) you need an energy (calorie) deficit to lose weight. So you need some idea of what your energy expenditure and consumption are.

Second, you need to lift weights to encourage your body to preserve muscle and burn fat.

I think it's important to consider that while you are trying to cut some calories out to keep eating throughout the day to stay anabolic. Protein will help to preserve muscle, so if upping the protein means you have to cut out SOME carbs well then that's a good explanation of a lower carb diet. I don't think that carbs will necessarily make you or break you, but you need to focus on adjusting your diet as you see progress or the lack thereof. I also agree that you need to lift heavy to help maintain strength and lean mass.

you may be able to do 3lbs for the first wk or so, they it will slowly drop off and continue to do so. After the low carb diet i would dive stright into a low fat diet to keep that lost weight off. Only drop your cals by 700-900 the first week as you will have to drop and drop them later on in the diet to continue to maintain fatloss.